5 Surprising Foods You Can Eat on the Keto Diet
Adopting a new way of eating can be hard when the foods you love don’t fit into the diet rules. The best part about the ketogenic diet is the freedom it provides — there are a few major foods to avoid, but as long as you stay within the macronutrient ratios, you are free to get creative. With little tweaks to your recipes, you’ll still be able to enjoy your favorite comfort and fast food favorites.
The ketogenic, or "keto," diet is a low-carb, high-fat diet that has become increasingly popular in recent years. On the keto diet, people typically eat fewer than 50 grams of carbohydrates per day and instead consume moderate amounts of protein and high amounts of fat.
While the exact foods that are allowed on the keto diet can vary, there are some common options that many people choose to include in their meal plans. Here are five foods that you can eat on the keto diet:
Meat and poultry: Meat and poultry are good sources of protein and can be included in a keto diet. Choose lean cuts of meat and remove the skin from poultry to reduce the amount of fat and calories.
Fish and seafood: Fish and seafood are also good sources of protein and can be included in a keto diet. Try to choose fatty fish, such as salmon, mackerel, and sardines, as they are high in healthy fats.
Eggs: Eggs are a versatile and nutrient-dense food that can be included in a keto diet. They are high in protein and healthy fats and can be prepared in a variety of ways, from scrambled to hard-boiled to poached.
Low-carb vegetables: Vegetables are an important part of a healthy diet, and they can also be included in a keto diet. Choose low-carb options, such as leafy greens, broccoli, and cauliflower, and avoid starchy vegetables like potatoes and corn.
Nuts and seeds: Nuts and seeds are high in healthy fats and can be a good option for snacking on the keto diet. Try to choose unsalted and unsweetened varieties, and keep portions in check as they are high in calories.
Remember that the keto diet should be tailored to your individual needs and goals, and it is always best to speak with a healthcare provider before starting any new diet.
Pasta
While high-carbohydrate grains aren’t recommended, there are so many grain-free pasta alternatives on the shelves today that you’ll hardly miss your whole wheat spaghetti. Shirataki noodles and noodles made from kelp or edamame are great low-carb choices that are available in most specialty grocery stores. You can also make your own vegetable noodles from zucchini or squash with a spiralizer. Saute with butter or olive oil, garlic, basil, parmesan cheese, and pepper for a quick take on a traditional “aglio e olio” pasta.
“Macaroni” and Cheese
In addition to pasta alternatives, cauliflower works as a great substitute for high-carb grains. Combine bite-size pieces of steamed cauliflower with heavy cream, cheddar cheese, cream cheese, and your favorite herbs and spices. Toss it in the oven and bake until gooey – a keto-friendly version of a classic comfort food.
Burrito Bowls
Keto dieters love cauliflower for its versatility, and it strikes again as a substitute for rice. You can usually find “riced cauliflower” in most produce departments, but you can also give fresh heads a quick spin in a food processor or chop finely by hand to create a rice-like texture. Use it as a base in a burrito bowl: Top your “rice” with seasoned ground beef or turkey, a Mexican cheese blend, lettuce, black olives, salsa, and scallions — just leave off the beans!
Spinach and Artichoke Dip
A favorite on many chain restaurant menus, spinach and artichoke dip is a great way to incorporate veggies and keep your appetizer course keto-friendly. Make sure it’s made with 2% or full-fat dairy without added sugars, and swap the typical dipping bread for celery, cucumbers, or endive leaves.
Cocktails
Yes, you can still enjoy an occasional drink while following the keto diet. While alcohol does slow down fat burning and ketone production, sticking to hard alcohol and keeping your sugary mixers to a minimum is your best bet to stay in ketosis. Choose liquors like tequila, unflavored vodka, and whiskey, and avoid syrups, sodas, beer, and sweet wines.